The Five Biggest Contradictions in Fitness
Latest Article

The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Page 1 of 2 12 LastLast
Results 1 to 25 of 90

Hybrid View

  1. #1
    Wannabebig Member
    Join Date
    Aug 2012
    Posts
    74

    The Raw Reckoning

    Thank you for reading. First time poster on this site, which I've found to be a knowledgeable and impressive powerlifting community. This log will chronicle my training for raw powerlifting. I compete as a 198 in the USAPL and will remain at that weight (or 205 depending on how class changes are adopted here) for the foreseeable future.

    The log begins with a new training cycle that will carry me through the end of the year. I've returned from a honeymoon abroad, and have taken two weeks off from training. Feeling fresher than I have in a long while, and very eager to attack some weights.

    Today's session was pulls. The bar drifted a little on the top set, but the weight is not heavy so nothing was a grind. I am anticipating that the explosive pulls after the heavier pulls will help consolidate and improve technique quickly as the weights increase.

    9/6/12 Deadlift

    BW: 191

    Deadlift
    135x5
    225x4
    315x2
    335x5
    375x5

    Deadlift (explosive/60 secs rest)
    3x295
    3x295
    3x295
    3x295

    SSB Squat
    8x175
    8x175

    DB Row
    12x90
    12x90
    12x90

    HS High Row
    12x160
    10x140

    Ab Wheel (paused)
    Bx12
    Bx12
    Bx12
    Last edited by Zak198; 09-07-2012 at 12:17 PM.

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Wannabebig Member
    Join Date
    Aug 2012
    Posts
    74

    9/8/12 Bench

    Bench
    45x10
    135x5
    185x4
    205x3
    235x8
    245x8

    Bench (illegal wide/touch & go)
    205x8
    205x8

    Incline Bench
    155x8
    155x8

    Elbows-Out Extension
    30x12
    30x12
    30x12

    Hammer Curl (Football Bar)
    75x10
    75x10
    75x10

    Shoulder Horn
    15x15
    15x15

    I dropped about 5 lbs during the two weeks away from training, and upper body strength has taken a hit. Planned on 255x8 but after the first workset (235x8) I could tell that would have been a death set. Will be back on track soon.

  4. #3
    Powerlifter Bruiser's Avatar
    Join Date
    Jul 2012
    Location
    E-Town, WI
    Posts
    371
    Nice work and I look forward to following your journey man. Welccome!
    36 yr old novice PL

    Best lifts (non competition):
    Squat - 305
    Bench - 300
    Deathlift - 405

    My Training Log -
    http://www.wannabebig.com/forums/sho...s-Training-Log

  5. #4
    Wannabebig Member
    Join Date
    Aug 2012
    Posts
    74
    Quote Originally Posted by Bruiser View Post
    Nice work and I look forward to following your journey man. Welccome!
    Thanks bud, appreciate it. Definitely open to comments, criticism, ridicule, whatever.

  6. #5
    Wannabebig Member
    Join Date
    Aug 2012
    Posts
    74

    9/10/12 Squat

    BW: 189

    Squat
    45x10
    135x5
    185x4
    225x3
    255x8
    295x8

    Squat (Explosive/90s intervals)
    225x4
    225x4
    225x4
    225x4

    Squat (3ct pause/Olympic stance)
    235x6
    235x6

    Good Morning
    155x10
    155x10

    Chest-Supported Row
    115x12
    115x12
    115x12

    Hanging Leg Raise (Spud Straps)
    Bx12
    Bx12


    Solid first squat session. Something to build on.

  7. #6
    Wannabebig Member
    Join Date
    Aug 2012
    Posts
    74

    9/11/12 Press/Bench Assist

    Military
    45x10
    95x5
    115x3
    135x8
    155x8

    Military (Explosive/60s intervals)
    125x4
    125x4
    125x4
    125x4

    Closegrip Bench (Fatbar)
    205x8
    205x8

    Curl (Fatbar)
    75x10
    75x10

    Rear Delt Fly (Pec Deck)
    75x15
    75x15

    Rope Pushdown
    Double drop-set to flush

  8. #7
    Wannabebig Member
    Join Date
    Aug 2012
    Posts
    74

    9/13/12 Deadlift

    BW: 189

    Deadlift
    135x5
    225x4
    315x3
    345x5
    390x5

    Deadlift (Explosive/60s interval)
    295x3
    295x3
    295x3
    295x3
    295x3

    SSB Squat
    185x8
    185x8

    DB Row
    95x12
    95x12
    95x12

    Lat Pulldown (Pause at bottom/SS/Close)
    150x10
    135x10

    Ab Wheel (Pause)
    Bx15
    Bx15


    So far so good. Everything beltless for the first few weeks of the cycle.

  9. #8
    Senior Member
    Join Date
    Mar 2009
    Location
    PA
    Posts
    610
    I'll be following this journal as well. Whens your next meet?

  10. #9
    Wannabebig Member
    Join Date
    Aug 2012
    Posts
    74
    Quote Originally Posted by J L S View Post
    looking good dude, I like the way you set up your training!
    Quote Originally Posted by byronsru24 View Post
    I'll be following this journal as well. Whens your next meet?
    Thanks much for dropping in guys. Last meet was in the spring, went 452/314/529 @ 198, which was a little disappointing but a learning experience. I've decided to spend a few months really working on building up the base, so not planning on competing again til early next year.

  11. #10
    Wannabebig Member
    Join Date
    Aug 2012
    Posts
    74

    9/15/12 Bench

    Bench
    45x10
    135x5
    185x4
    235x6
    255x5

    Bench (3ct pause)
    225x6
    225x6

    Bench (wide/tng)
    205x8
    205x8

    Incline Bench
    165x8
    165x6

    Pec Deck
    75x12
    75x12
    75x12

    Hammer Curl (Football Bar)
    75x12
    75x12
    75x12

    Cable Curl
    50 reps to flush


    Very disappointing...learning that upper body strength is not persistent, and with the two week break for the honeymoon and the several weeks before that in which I didn't handle much weight, it's really fallen off. Going to have to reset the bench cycle and stay positive...hopefully the big stuff continues to go well.

  12. #11
    Senior Member
    Join Date
    Mar 2009
    Location
    PA
    Posts
    610
    One thing I've found is I need to only be STRONG when I step on the platform on MEET day. Trying to stay 100% strong year round just burnt me out quick. You just got married and took a few weeks off...don't worry about it.

  13. #12
    Wannabebig Member
    Join Date
    Aug 2012
    Posts
    74

    9/17/12 Squat

    Squat
    45x10
    135x5
    185x4
    225x3
    265x8
    315x8

    Squat (explosive/90s interval)
    225x4
    225x4
    225x4
    225x4
    225x4

    Squat (3ct pause/Olympic)
    245x6
    245x6

    Good Morning
    165x10
    165x10

    Hanging Leg Raise (Spud Straps)
    Bx15
    Bx15


    Made easy work of this. Legs are feeling strong.

  14. #13
    Wannabebig Member
    Join Date
    Aug 2012
    Posts
    74
    Quote Originally Posted by byronsru24 View Post
    One thing I've found is I need to only be STRONG when I step on the platform on MEET day. Trying to stay 100% strong year round just burnt me out quick. You just got married and took a few weeks off...don't worry about it.
    Yeah this is a good tip, appreciated. Important to understand and respect the difference between building strength versus testing strength. The only numbers that matter are on the platform. Something for me to keep in mind as I build the bench back up here.

  15. #14
    Wannabebig Member
    Join Date
    Aug 2012
    Posts
    74

    9/18/12 Bench Assist

    Light Bench
    135x10
    185x8
    185x8
    185x8

    Military Press
    115x5
    145x8
    145x8

    Pullup (Semi-Sup)
    Bx10
    Bx10
    Bx10

    Rear Delt Fly (Pec Deck)
    90x12
    90x12

    Fatbar Curl
    65x15
    65x10


    Still tooling around with my approach on the bench.

  16. #15
    Powerlifter/Strongman J L S's Avatar
    Join Date
    May 2010
    Posts
    1,390
    still looking good buddy, squats are strong, lots of good volume in there!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  17. #16
    Wannabebig Member
    Join Date
    Aug 2012
    Posts
    74

    9/20/12 Deadlift

    Deadlift
    135x5
    225x4
    315x3
    365x5
    405x5

    Deadlift (explosive/60s intervals)
    295x3
    295x3
    295x3
    295x3
    295x3
    295x3

    SSB Squat
    195x8
    195x8

    BB Shrug
    315x12
    315x12

    Wheel (paused)
    Bx15
    Bx15


    Workmanlike effort.

  18. #17
    Wannabebig Member
    Join Date
    Aug 2012
    Posts
    74
    Quote Originally Posted by J L S View Post
    still looking good buddy, squats are strong, lots of good volume in there!
    Yeah, subjectively squats feel the strongest right now. Tough thing about training is fine tuning things to get everything moving together...often seems like an overall approach that works well for one lift doesn't do much for another, but mixing and matching philosophies can be tough. Looks from your log like you're figuring out how to make it happen.

  19. #18
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652
    Nice log and congrats to the wife!!
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  20. #19
    Wannabebig Member
    Join Date
    Aug 2012
    Posts
    74
    Quote Originally Posted by muscle_g View Post
    Nice log and congrats to the wife!!
    Appreciate that. I think she's been bitten by the iron bug.

  21. #20
    Wannabebig Member
    Join Date
    Aug 2012
    Posts
    74

    10/30/12 Bench Aux

    Bench (Fatbar/Explosive/90s interval)
    215x5
    215x5
    215x5
    215x5
    215x5
    215x5

    KB Press (Standing/Single Arm)
    52x10
    52x10

    Pullup
    Bx10
    Bx10
    Bx10

    Pitcher Raise
    20x15
    20x15

    DB Curl
    25x15
    25x15

    Horn
    2x15

  22. #21
    Powerlifter/Strongman J L S's Avatar
    Join Date
    May 2010
    Posts
    1,390
    looks like your back again zak! nice first bench session!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  23. #22
    Wannabebig Member
    Join Date
    Aug 2012
    Posts
    74

    11/1/12 Deadlift

    Deadlift
    warmup:
    135x5
    225x4
    315x3
    work:
    385x3
    445x3

    Deadlift (Explosive/60s interval)
    335x2
    335x2
    335x2
    335x2
    335x2
    335x2

    RDL
    315x10
    315x10

    SSB Squat (Olympic)
    205x10
    205x10

    Wheel (Offset)
    Bx12
    Bx12


    Here's the 445x3 pull:


  24. #23
    Wannabebig Member
    Join Date
    Aug 2012
    Posts
    74

    11/3/12 Bench Main

    Bench
    135x10
    185x5
    225x5
    245x5
    265x5

    2-Board
    275x5
    295x5

    3ct Pause Bench
    235x5
    235x5

    Closegrip
    225x6
    225x6

    DB Row
    110x12
    110x12
    110x12

    Rope Pushdowns
    2 sets

    KB OH Ext
    1 set

  25. #24
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Nice job throughout Zak, good luck with your goals.

  26. #25
    Powerlifter/Strongman J L S's Avatar
    Join Date
    May 2010
    Posts
    1,390
    they were some damn nice clean pulls zak, nice job man
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

Similar Threads

  1. Affliction: Day Of Reckoning thread
    By Gabrielle in forum General Chat
    Replies: 25
    Last Post: 08-15-2008, 09:01 PM

Tags for this Thread

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •